I did a mixture of FR pull with buoy and Bk for the non-fast stuff, and logged the following for the FR (goal time = 1:54, or 28.50)

30.97, 29.43, 29.62, 28.69 = 1:58.71

28.38, 28.13, 27.37, 28.56 = 1:52.44

28.50, 28.50, 27.68, 29.00 = 1:53.68

29.82, 28.12, 28.69, 27.75 = 1:54.38

200 float with snorkel and out
(Solo/Rec/2900 yds/60 min)
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I have to admit that this workout kicked my backside pretty good, and it felt good. I read in Tall Paul's workout thread where That Guy gave it a go, and had stuck in my mind that after the second round the easy:fast swim ratio was less than positive, Knowing that I would have to squeeze this set in (Sat pm is dead at the pool), I did a less than normal workout and it showed during the first round. The last two wounds found me with a heart rate that would not slow down, causing my times to rise as well. That near Lactate kicker on the fourth round is a devious touch

Overall, I am happy with those times. I will add it to the Test Set Tracking page on the blog and revisit it in about a month or so. Had a great start to the day coaching the local Masters team and playing with the pace clock as mentioned in the June coaches newsletter. After we finished up, I walked downtown with my wife to check out Fallapalooza (the town shuts down Main Street and brings in vendors and hosts treating for the kids) - good times. After my swim this evening we grabbed takeout from the local chippie and I sill soon be heading for

This morning was rough...really rough. I awoke at 4:00am to get to work extra early to get a few things fixed on the line before my bosses cleanup group was going to do their annual cleaning of the room. This is a super-cleaning though, blowing out all the dust and debris from everywhere - the rafters, walls, machinery, everything. It's an all day dirty dirty job, and I didn't want to be in there inhaling that stuff in the air. It's pretty nasty, that's why I got in and out early.
Made it out with plenty of time before swimming, so I headed over to McD's for a nice sit down meal - Big Breakfast w/ Hot Cakes and an extra Hash Brown. This is the breakfast of champions, especially a 1/2 hour prior to a swim practice.

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Warmup:
300 Free
300 Flutter Kick w/ board
400 Free Pull (was a 300, but I did a 100 extra since the others were still finishing)

8 x 25 V-Sit Scull @ 1:15
(1200/1200)

Main Set (4 Lane Circuit Rotation):

Lane 6

8 x 100 Stroke @ 2:00 shoot for 180 HR

did Fly, went 1:05/1:06/1:07/1:07/1:07/1:08/1:10/1:07

not sure about my HR, but it was up there. I was struggling around #6...

(800/2000)

Lane 5

12 x 25 Bucket Pulling w/ buoy and paddles @ 1:30

standard issue 5 gallon Home Depot bucket with about ten 1/4" holes drilled in the bottom

went roughly :20-:22 on each one

100% pure strength set - but I got bored with the rest interval

These were fun, and I could've done them all day long, if not for the boredom interval.

couldn't really get many of the fast one faster than :31 here...I was just beat

(800/4300)

Whole Group together (including the younger kids from lanes 1&2)

4 x 25 AFAP Free @ 1:00 Rock 'n Roll Time
went fast (roughly :12s)

200 EZ and out

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4600 Yards and now to

I'm dead tired...I'm sure the very limited sleep last night didn't allow my muscles to fully recover enough before adding more punishment today. I was given a choice which of the 4 circuit sets I wanted to start with of the 4 above. I'm glad I started with the stroke set, because that would've been hell at the end, but on the other hand, by doing it first I was wiped out for the remainder of the day too.

We all got out early to go over to a local frozen yogurt place that was "taken over" by the swim team to operate from 4-10pm today with the proceeds and tips going to the swim team as a fundraiser. A bit high priced, but it was good.